Pumpernickel bread vs. Wafer — In-Depth Nutrition Comparison

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Differences between pumpernickel bread and wafer

Pumpernickel bread has more selenium, manganese, fiber, folate, and vitamin B1, while wafer has more copper, fats, iron, and carbs.
Pumpernickel bread's daily need coverage for selenium is 34% higher.
Wafer contains 2 times less folate than pumpernickel bread. Pumpernickel bread contains 93µg of folate, while wafer contains 47µg.
The amount of saturated fat in pumpernickel bread is lower.
Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of wafer is 61.

The food types used in this comparison are Bread, pumpernickel and Cookies, chocolate wafers.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpernickel bread

Wafer

Contains more CalciumCalcium	+119.4%
Contains more ZincZinc	+35.8%
Contains more PhosphorusPhosphorus	+34.8%
Contains more ManganeseManganese	+87.5%
Contains more SeleniumSelenium	+329.8%

Contains more IronIron	+39.7%
Contains more CopperCopper	+61.3%

~equal in Magnesium ~53mg

~equal in Potassium ~210mg

~equal in Sodium ~580mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpernickel bread

Wafer

Contains more Vitamin B1Vitamin B1	+61.1%
Contains more Vitamin B2Vitamin B2	+14.7%
Contains more Vitamin B6Vitamin B6	+147.1%
Contains more FolateFolate	+97.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+71.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+200%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.858mg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	24.5µg	5.7µg	34%
Manganese	1.305mg	0.696mg	26%
Copper	0.287mg	0.463mg	20%
Polyunsaturated fat	1.237g	4.153g	19%
Fats	3.1g	14.2g	17%
Saturated fat	0.437g	4.241g	17%
Iron	2.87mg	4.01mg	14%
Fiber	6.5g	3.4g	12%
Folate	93µg	47µg	12%
Vitamin B1	0.327mg	0.203mg	10%
Monounsaturated fat	0.932g	4.865g	10%
Calories	250kcal	433kcal	9%
Carbs	47.5g	72.7g	8%
Phosphorus	178mg	132mg	7%
Vitamin B6	0.126mg	0.051mg	6%
Protein	8.7g	6.6g	4%
Calcium	68mg	31mg	4%
Zinc	1.48mg	1.09mg	4%
Vitamin B12	0µg	0.09µg	4%
Vitamin B2	0.305mg	0.266mg	3%
Caffeine	0mg	10mg	3%
Vitamin E	0.42mg	0.72mg	2%
Cholesterol	0mg	2mg	1%
Sodium	596mg	580mg	1%
Vitamin B3	3.091mg	2.858mg	1%
Vitamin K	0.8µg	2.4µg	1%
Protein per 100 calories	3.5g	1.5g	N/A
Calories per 10 g protein	287kcal	656kcal	N/A
Weight per 100 calories	40g	23g	N/A
Unsaturated / Saturated Fat ratio	5	2.1	N/A
Net carbs	41g	69.3g	N/A
Magnesium	54mg	53mg	0%
Potassium	208mg	210mg	0%
Sugar	0.53g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Vitamin B5	0.404mg	0.381mg	0%
Choline	14.6mg	14.3mg	0%
Tryptophan	0.097mg	0.096mg	0%
Threonine	0.267mg	0.22mg	0%
Isoleucine	0.334mg	0.261mg	0%
Leucine	0.602mg	0.447mg	0%
Lysine	0.248mg	0.281mg	0%
Methionine	0.155mg	0.105mg	0%
Phenylalanine	0.422mg	0.308mg	0%
Valine	0.396mg	0.323mg	0%
Histidine	0.196mg	0.128mg	0%
Omega-3 (EPA)	0g	0.003g	N/A
Omega-3 (DHA)	0g	0.002g	N/A